“Operations are usually done so that you can get back to enjoying life…
not so that you can have an excuse to avoid it.” —Bonnie Prudden
WHETHER PLANNED OR unplanned, the better your fitness level prior to the operation, the sooner you can get back up and doing. No matter who you are, operations can knock the stuffing out of you so that whatever your fitness level going in, you may feel like a rag doll afterward. But don’t just lie there. Calcium starts leeching after 24 hours of bed rest and bone scans show mineral loss of 1-5% per month of bed rest depending on the bone.
Much to the dismay of my dermatologist I seem to need the sun, and in spite of her admonitions I try to catch the rays daily for about 30 minutes. However, I also am bored just lying there on my back so I put on the music and do 20 minutes of exercise.
If you are in the hospital or in rehab or back at home START!!!
Don’t wait for the PT to direct you in the once a day allotment of time. You need to exercise throughout the day… just a little bit at a time. Depending on the site of the operation you may be limited as to which of the exercises you can do. Show the doctor a picture of the exercises and ask if there is any reason why you can’t do them. Start the habit of exercises NOW. You will get back home sooner. Hospital staff still do not wash their hands or use the gel as they should. You don’t want to be there any longer than you have to or you may come back with an infection that you didn’t have when you went in.
Exercises You Can Do Lying on Your Back
The idea is to get a clean, complete contraction and relaxation of each area. Contract 2, 3, 4 and relax 2, 3, 4. Don’t try to be speedy. If you have a squeeze ball used for stress release and hand strength use it as described below. If not just use a small wet washcloth for now.
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With legs and feet parallel… curl your toes… relax… squeeze the ball… relax
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Rotate feet outward… curl toes… relax… squeeze ball… relax
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In the same rotated position, point toes, relax… squeeze ball… relax
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Rotate feet inward… curl toes… relax… squeeze ball… relax
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Return to parallel position… tighten knees… relax… squeeze ball… relax
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Tighten thighs… relax. From now on, understand that you will squeeze the ball and relax it after each new contraction.
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Rotate feet outward… tighten knees… relax
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In outward position… tighten thighs… relax
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Rotate feet inward… tighten thighs… relax
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Feet parallel… tighten seat and levator ani…relax
NOTE: The Levator Ani is a muscle group situated on either side of the pelvis and forms the pelvic floor. It supports the viscera in the pelvic cavity and surrounds the various structures that pass throughout it. It is the one you use when you have to go to the bathroom and the bathroom is on the far side of your house. It can be damaged by such things as hard sit falls on concrete or ice, running on the road, physical abuse and birthing babies.
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Tighten abdominals… relax
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Rotate feet outward, tighten seat and levator… relax -
Tighten abdominals… relax
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Relax head and look down at toes… lie back and relax
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Turn head to right and raise… relax
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Turn head to left and raise… relax
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Breathe deeply… and relax
Additional Exercises for Another Day
Hold the ball (not the book yet) and squeeze and 
relax while doing the following exercises. Add a rock, a small can, or small 1 pound weight when you are feeling up to trying more.
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If you have questions or need help, email me at enid@bonnieprudden.com.
For more information about Bonnie Prudden®, Bonnie Prudden Myotherapy®, workshops, books, self-help tools, DVDs, educational videos, and blogs, visit www.bonnieprudden.com. Or call 520-299-8064 if you have questions or need help. Enid Whittaker, Managing Director, Bonnie Prudden Myotherapy®